Live Longer and Healthier

Get doctors' best advice for fighting heart disease, cancer and more

There's so much advice about how to stay healthy, and most of us can't possibly follow all of it all of the time. To cut through the clutter, we asked medical experts which strategies are really essential, and perhaps even more telling, what they apply to their own lives.

An Internist Navigates Cold and Flu Season
Elizabeth Ricanati, MD, 40, medical director of Lifestyle 180, a wellness program of Cleveland Clinic in Ohio

You've heard it before, but... Handwashing is the most critical thing I do to avoid catching anything—before and after I see patients, at the end of the day, and always, always before eating. I also wash my hands as soon as I get home, and so do my three young children. My family and I have also all gotten flu shots. I'm not more worried about swine flu than other forms of that virus.

The other half of prevention. A healthy lifestyle is so important to boosting immunity. Everything I do is simple, though it does require planning: exercise, enough sleep, good diet and—especially important for a busy mom—stress control. For a quick, effective way to relax, I stop everything four times a day and take four deep breaths, which clears my mind and helps me focus; it's called the Four by Four Breaths program and is taught here at the Cleveland Clinic.

One simple rule: Don't touch your nose or mouth before or after handling shared objects. It's one of the most common ways germs spread from person to person.

An Oncologist Prevents Cancer
Julie Gralow, MD, 50, professor of medicine at the University of Washington School of Medicine/Seattle Cancer Care Alliance and spokeswoman for the American Society of Clinical Oncology

You are what you eat—and do. I follow the big-three cancer-fighting principles—a healthy diet, regular exercise, and staying at a healthy weight—because that way my patients will believe me when I say they're important. Research has shown a link between fewer breast cancer deaths and eating fewer calories and "bad" fats like saturated and trans fats. I do this by following a Mediterranean-style diet, which focuses on fish, vegetables and olive oil.

Vitamin D is vital. Emerging data suggests lack of D may be linked to breast, colon and prostate cancer—and most Americans don't get enough. Our bodies make D when we're exposed to the sun, and sunscreen does prevent that from happening. But instead of reducing skin protection, I take supplements. Get tested to find out if you need them.

One simple rule: Sign up for a physical activity. Join a running, walking or sports-oriented group, for example, or commit to an upcoming race or event. Strong data shows that exercise reduces cancer risk and prevents recurrences.

A Gynecologist Faces Menopause
Mary L. Marnach, MD, 53, assistant professor in the department of obstetrics and gynecology at the Mayo Clinic's Rochester, Minnesota, facility, and certified menopause practitioner of The North American Menopause Society

The HT issue. Some women can't use hormone therapy (HT), perhaps because they've had breast cancer or have heart disease. Or they're afraid of HT because of the negative publicity. I respect that. But it does seem safe for women who start early (within three to five years of normal or surgical menopause), using the minimum amount needed to be effective. That's why I decided to use HT to reduce my menopause symptoms, including night sweats and mood swings. I was also aware of research indicating that estrogen may protect women's brains (especially if you start it close to menopause), keeping us mentally acute. That's important to me, since my job means I have to be on my toes to care for my patients. I use an estrogen patch, which gives me a continuous dose of FDA-approved bioidentical hormones. (These are not the bioidenticals Suzanne Somers talks about, but rather medication and a delivery system that are regulated by the government.) Science has not yet determined how long you can safely stay on it, though most experts say three to five years, but it's an individual choice that I thoroughly discuss with my patients.

More From Woman's Day

Herbal options. Some patients report that soy and black cohosh do help, but studies show that these remedies don't work great long-term.

One simple rule: Stay sexually active. This keeps you emotionally connected to your partner and likely boosts your immune system. If you're menopausal and experiencing vaginal dryness but don't want to take systemic HT (what you get from a patch or pill), talk to your doctor about trying vaginal estrogen. This medication, in the form of tablets, creams or a ring, improves vaginal lubrication without increasing your chance of breast cancer.

A Gerontologist Ages Well
Cheryl Phillips, MD, 51, president of the American Geriatrics Society

Go with the flow. As you get older, there's no doubt that your body slows down. I feel it myself at 51. But one of the secrets of successful aging is understanding that these changes are part of life, and adapting to—instead of fighting—them. I give myself permission to be more careful or to do a little less when I exercise, for example.

Mind games. Science shows that aging well means exercising your mind, too. There are plenty of concrete ways to do this. I stimulate my cognitive skills by listening to books on tape while commuting. My "test," when I get home at night, is giving my husband a synopsis. You might choose to start a new hobby or learn a language— anything that interests you. stay connected Reaching out to others is another way to keep your mind stimulated and "stretched." People who are isolated tend to become depressed and have trouble managing stress, problem solving and adapting to life's changes. You don't have to be a social butterfly, but you do need to stay connected. For me, a glass of wine with friends is a great way to link up, but there are so many ways to extend yourself to others, including volunteering or joining a house of worship.

One simple rule: Keep moving, and you'll stay independent into your older years. That doesn't necessarily mean "working out," but simply moving your body every day: walking or whatever's comfortable. This prevents the downward spiral of health problems that I see when patients are too sedentary.

A Gastroenterologist's Guide to Healthy Digestion
Carla H. Ginsburg, MD, 58, attending physician/gastroenterologist at Newton-Wellesley Hospital in Newton, Massachusetts. She's working with the American Gastroenterological Association and the American Cancer Society to offer free colonoscopies for the uninsured starting in March, National Colorectal Cancer Awareness Month.

Keep things moving. Eating plenty of fruits, vegetables and whole grains gives me the fiber that keeps my digestive tract running smoothly. I also avoid eating large meals, as that means higher amounts of the acid secretions needed for digestion; if you have acid reflux, you should, too.

Probiotics: thumbs-up or -down? Yogurts and supplements that contain live microorganisms are said to be good for you, but the evidence is not conclusive. I don't avoid them, but I don't seek them out, either.

One simple rule: Keep your weight in a healthy range. After 40, it's hard, I know. But research shows that so many problems of the GI tract, including gastroesophageal reflux disease (GERD), hemorrhoids and even esophageal cancer, are linked directly or indirectly to being overweight.

An Ophthalmologist Sees Clearly
Ruth Williams, MD, 49, glaucoma specialist at Wheaton Eye Clinic, a large ophthalmology practice near Chicago, and clinical correspondent for the American Academy of Ophthalmology

Always ready. I carry sunglasses in my purse wherever I go. They don't have to be expensive, but they must have 100% (or nearly 100%) UVA and UVB protection, which helps prevent cataracts, macular degeneration and wrinkles around the eyes.

How dry it is. Many women over 40 have dry eye syndrome, and I'm one of them. Although research hasn't conclusively shown that fishoil supplements help, they do for me and a lot of my patients. the diabetes connection Do everything you can—a healthy diet, exercise and weight control— to prevent this disease, which can cause terrible harm to the eyes, leading to vision loss and even blindness.

One simple rule: Get regular eye exams. Data from an American Academy of Ophthalmology survey shows that only 21 percent of people without glasses or contact lenses get annual eye exams. That's such a dangerous omission. Some serious eye diseases, including glaucoma, cataracts, macular degeneration and diabetic eye disease, don't have symptoms in the early stages and can damage your eyesight before you know there's a problem. Regular eye exams are the only way to catch these diseases when you can treat them effectively. Have a baseline checkup by age 40—sooner if you have a family history of eye disease.

Do it your way. Exercising is critically important for heart health. I've always been physically active, but I got hooked on running in 1990 when I bought a baby jogger to get back in shape after the birth of my first child. About 10 years later, I started running more seriously and now I'm a marathoner. Of course, marathons aren't the only way to heart fitness. Your program— whether it's walking, running or another activity—should be suited to your interests and fitness level. What's important is getting to the point in a session where you're puffing a bit and can just barely keep up a conversation. This improves heart function and lowers blood pressure and cholesterol, among other good effects.

Seeing results. Find a time of day that works for you. I work out in the morning, because it feels so great. I'm full of energy and in a great mood all day. Try it—it's worth two or three cups of coffee!

A Dermatologist Age-Proofs Skin
Mary Lupo, MD, 55, clinical professor of dermatology at Tulane Medical School in New Orleans

Protect in the morning. Every morning, I start by exfoliating with Philosophy Microdelivery Peel, which has separately packaged crystals and a gel. Depending on my skin's needs that day, I can mix the crystals into the gel and apply together for gentle exfoliation, or I can massage the crystals onto dry skin for more thorough exfoliation, then follow up with the soothing gel. I exfoliate in the morning because I want to look my best during the day, not when I'm asleep.

Advertisement - Continue Reading Below

My second step is applying a vitamin C serum (I use Vivifying Serum C from my line). C is a non-irritating antioxidant that brightens your skin while repairing it.

Last is a moisturizer-sunscreen. L'Oréal, Neutrogena and Olay have great products for daily use. The ones with chemical barriers such as Mexoryl tend to protect better. If your skin is sensitive, choose a product with zinc oxide or titanium dioxide.

Repair at night. Every night, I wash my face with one-step Philosophy Purity Made Simple. Because it doesn't change skin pH, I can skip the follow-up toner you have to use after many products to correct their effect on your skin.

More From Woman's Day

Next I apply a product that contains a retinoid—like Renova or Tazorac—to encourage turnover of skin cells and reduce fine lines and discolorations, including age spots.

One simple rule: How you live absolutely shows up on your skin. Eat right, don't smoke, don't tan, and use retinoids and antioxidants.

A Sleep Expert Gets Her Zzz's
Joyce Walsleben, RN, PhD, 70, associate professor in the New York University School of Medicine's Sleep Disorders Center and coauthor of A Woman's Guide to Sleep.

Schedule it in. I always go to bed and wake up at the same time each day. Even though I don't turn in particularly early (around 11:30 p.m.), my body is used to the same rhythm and I wake up naturally at 7:30 a.m. Getting 7 to 8 hours is ideal.

See the light. I get outside in daylight for at least a few minutes (preferably more) each day, especially in the winter months. It reminds my brain that it's time to be up and alert. If you're inside all day and only go out at night, it confuses your brain.

Three is key. I like to exercise in the evenings, but I always do it at least three hours before bed so that my body and mind have a chance to wind down afterward. If I have alcohol, I also make sure it's three hours before going to sleep.

Skip over-the-counter meds. I don't take any OTC sleep aids, nor do I recommend them to my patients. They typically last longer than needed. If someone really has trouble sleeping, she should consult a doctor to get a specific prescription. There's nothing wrong with sleep meds as long as they're used the right way.

One simple rule: Turn your alarm clock around so it's not facing you or throw a towel over it so you can't see the numbers. If you wake up throughout the night and keep checking the time, you'll be anxious and stressed about the sleep you're not getting. Plus, the light from digital versions can keep you awake.